Ungavuka njani kwangoko kwaye kwimeko elungileyo

Umxholo

• Ngaphambi kokulala
• 1. Cinga imizuzu eli-10
• 2. Lungisa impahla oza kuyilungiselela intsasa elandelayo
• 3. Cinga ngento elungileyo
• 4. Cwangcisa isidlo sakusasa
• 5. Lala iiyure ezisi-7 ukuya kwezi-8
• Emva kokuvuka
• 6. Vuka imizuzu eli-15 kwangethuba
• 7. Phakamisa xa ialam ikhala
• 8. Sela iglasi 1 yamanzi
• 9. Yolula imizuzu emi-5 okanye wenze umthambo

Ukuvuka kwangexesha kwaye kwimeko elungileyo kunokubonakala ngathi ngumsebenzi onzima kakhulu, ngakumbi kwabo babona iintsasa njengokuphela kwexesha lokuphumla kunye nokuqala kosuku lomsebenzi. Nangona kunjalo, xa ukwazi ukuvuka ngale ndlela, usuku lubonakala ngathi ludlula ngokukhawuleza kunye nemvakalelo yokukhanya okukhulu.

Ke, kukho iingcebiso ezilula ezinokuphucula imeko yakho kwasekuseni, zenze kube lula ukuvuka kwangoko kwaye ulungiselele nabani na usuku olonwabileyo kunye namandla.

Ngaphambi kokulala

Intsasa kufuneka ilungiswe ukusuka kubusuku obungaphambili, ngakumbi ukwenza ingqondo ikhululeke ngakumbi kunye nemo yokuvuka. Yale:

1. Cinga imizuzu eli-10

Ukucamngca yindlela efanelekileyo yokuphumla ekupheleni kosuku, ukudala uxolo lwangaphakathi nokulungiselela ingqondo yokulala. Ukucamngca kuya kufuneka ubeke bucala ubuncinci imizuzu eyi-10 ngaphambi kokulala kwaye uyenze kwindawo ezolileyo kunye nekhululekileyo, elenza igumbi libe yinto efanelekileyo. Jonga imiyalelo yenyathelo nenyathelo yokwenza ukucamngca.

Kulabo abangafuniyo ukucamngca, esinye isisombululo kukwenza uluhlu lweengxaki ezidala ixhala kwaye zigcine zisonjululwe ngosuku olulandelayo. Ngale ndlela, ingqondo ayixinzekanga, kulula ukulala kwaye uphumle ebusuku, kukuvumela ukuba ube nentsasa engcono.

2. Lungisa impahla oza kuyilungiselela intsasa elandelayo

Ngaphambi kokuba ulale, khumbula ukucwangcisa nokuhlukanisa iimpahla zakho kusuku olulandelayo. Ke, kunokwenzeka ukuba ube nexesha elikhululekileyo ngentsasa elandelayo kwaye unciphise uxinzelelo lokuba kufuneka uthathe isigqibo kwiyure yokuqala emva kokuvuka.

Ukongeza, ukuba i-ayina iyimfuneko, kukho ixesha elininzi lokwenza lo msebenzi ngobusuku bangaphambili kunasekuseni, xa kufuneka ulungiselele ukushiya indlu.

3. Cinga ngento elungileyo

Ukongeza kokuzama ukunqanda ukucinga malunga neengxaki ezidala uxinzelelo kunye noxinzelelo, zama ukucinga ngento elungileyo onokuyenza ngosuku olulandelayo, nokuba ulungiselela isidlo sakusasa esimnandi, uhamba uhambo ukuphela kosuku nabahlobo, okanye uhamba ukubaleka kwangentseni.

Yiyo loo nto, ingqondo ivuka inomdla wokuqalisa loo misebenzi eyenza ukuba izive ilungile, ivelise imeko enkulu yempilo kunye namandla ekuvukeni.

4. Cwangcisa isidlo sakusasa

Isidlo sakusasa sesinye sezona zinto zibalulekileyo emini, kuba sisidlo esondla kwaye silungiselela umzimba wakho iiyure zokuqala zomsebenzi. Nangona kunjalo, esi sidlo sihlala sicingelwa kusasa kuphela, xa ungxama ukulungisa nokulishiya ikhaya ngokukhawuleza, nto leyo ethetha ukuba ukutya kufakwa endaweni yokutya okukhawulezileyo nokungabi nasempilweni, njengobisi olunesiriyeli okanye ibhiskithi enekofu. , umzekelo.

Xa ucinga malunga nento oza kuyitya ngaphambi kokuba ulale, inani lezigqibo ozenzayo ekuseni liyancipha kwaye lenza ukuba ingqondo yakho ivuke icinge ngento ekufuneka uyenzile kunye nomvuzo wokutya. Jonga iindlela ezi-5 zesidlo sakusasa ezisempilweni.

5. Lala iiyure ezisi-7 ukuya kwezi-8

Ukuzama ukuvuka kwakusasa kwaye ngokuzithandela kunokuba ngumsebenzi onzima kakhulu xa ungalali ngokwaneleyo ukuze uphumle umzimba wakho kwaye ubuyisele amanqanaba amandla. Ke omnye wemithetho yegolide kukulala ubuncinci iiyure ezisi-7 ngobusuku, kubalulekile ukubala eli xesha ngomgama we-15 ukuya kwimizuzu engama-30, ukuvumela ukuba ulale.

Emva kokuvuka

Ukugcina imeko elungileyo eyenziweyo ngaphambi kokulala, landela ezi ngcebiso zilandelayo xa uvuka:

6. Vuka imizuzu eli-15 kwangethuba

Oku kunokubonakala ngathi yingcebiso ekhohlisayo, kodwa ukuvusa imizuzu eli-15 ukuya kwengama-30 ngaphambi kwexesha lakho eliqhelekileyo kunceda ukuphumla ingqondo yakho kwaye uphephe uxinzelelo, njengoko kukuvumela ixesha elingakumbi lokwenza imisebenzi ekufuneka uyenzile ngaphambi kokuba uhambe ekhaya. Ke kunokwenzeka ukuba ugcine ukuphumla kwaye unqande ukusebenza.

Ixesha elingaphezulu, ukuvuka kwangoko kuba ngumkhwa kwaye, ke, kuya kuba lula, ngakumbi emva kokuqonda izibonelelo zemood kunye nentlalontle.

7. Phakamisa xa ialam ikhala

Enye yeendlela zokunciphisa ukukulungela ukuvuka kukususa iwotshi yealam. Kungenxa yokuba ukuhlehlisa ialam alwenzi kuphela ithemba elingelolakho lokulala ixesha elide, kodwa kunciphisa nexesha onalo kusasa, ukuququzelela ukubonakala koxinzelelo.

Ke, beka iwotshi ye-alarm kude nebhedi kwaye uphakame ukuyicima. Endleleni, wonwabele kwaye uvule ifestile, njengoko ukukhanya kwelanga kunceda ukulawula iwotshi yangaphakathi, ukulungiselela ingqondo ukuqala kosuku.

8. Sela iglasi 1 yamanzi

Ukusela amanzi kusasa kukonyusa imetabolism yakho, engakuncedisi ekunciphiseni ubunzima, kodwa ikwakhupha nomzimba kwinkqubo yokulala, yenze kube lula ukugcina amehlo evulekile kwaye ikulwa nomnqweno wokubuyela ebhedini ulale.

9. Yolula imizuzu emi-5 okanye wenze umthambo

Ukolula kusasa okanye ukwenza umthambo omncinci, njengokubaleka okanye ukuhamba, kunceda umzimba ukuba uvuke ngokukhawuleza, njengoko uphucula ukujikeleza kwegazi. Ngapha koko, ukwenza umthambo kukonyusa imveliso yehormone-ntle, ukwandisa amandla kunye nenqanaba lentlalontle.

Ingcebiso yokwandisa umnqweno wokolula kusasa kukubeka umculo ekudlaleni. Lo mculo unokugcinwa kuyo yonke inkqubo yokulungiselela ukuphuma endlwini, njengoko iqinisekisa imeko ebhetele. Nantsi imithambo eyolulwayo yokwenza kusasa.